How to Lower Triglycerides Naturally: 9 Proven Strategies

Posted May 30th 2025

High triglycerides are a growing concern for many people today. As a type of fat circulating in your bloodstream, triglycerides serve as an energy source between meals. However, when levels remain elevated, especially alongside diabetes, obesity, or metabolic syndrome, they can significantly increase your risk of cardiovascular disease.

Fortunately, there are many natural, science-backed ways to reduce triglyceride levels. At Natural Health Clinic, we specialize in holistic approaches that support your body’s natural healing. Here are 9 effective strategies you can start implementing today:

1. Cut Back on Calories

Why it works:
Excess calories are stored as triglycerides. Reducing calorie intake helps lower triglyceride production.

Action Steps:

• Prioritize plant-based, whole foods such as vegetables, beans, legumes, sweet potatoes, nuts, and seeds.
• Reduce dense animal-based foods like red meat, eggs, and dairy.
• Completely avoid empty calories from sugary drinks, baked goods, and refined carbohydrates.

2. Avoid Added Sugar

Why it works:
Sugars—especially fructose—stimulate triglyceride production in the liver.

Action Steps:

• Eliminate soft drinks, candies, sugary cereals, and processed foods.
• Limit fruit juices and avoid products containing high-fructose corn syrup.

3. Prioritize Complex Carbs with Fiber

Why it works:
Fiber slows digestion, promotes weight loss, and reduces triglyceride levels.

Action Steps:

• Incorporate whole grains like quinoa and oats.
• Eat plenty of legumes, vegetables, and sprouted seeds.

4. Choose Healthy Fats

Why it works:
Omega-3 fatty acids reduce the liver’s production of triglycerides.

Action Steps:

• Eat fatty fish (salmon, mackerel), chia seeds, flaxseeds, and walnuts regularly.
• Eliminate trans fats and limit saturated fats found in fried foods, processed snacks, and certain animal products.

5. Limit Alcohol

Why it works:
Alcohol increases triglyceride production in the liver.

Action Steps:

• Limit or completely avoid alcohol, particularly if your triglyceride levels are already elevated.

6. Exercise Regularly

Why it works:
Physical activity helps burn fat, improve insulin sensitivity, and lower triglycerides.

Action Steps:

• Engage in 30–60 minutes of moderate activity like walking, jogging, strength training, or yoga.
• Even a single workout session can reduce triglyceride levels by up to 30%.

7. Take Omega-3 Supplements or Fish Oil

Why it works:
Omega-3 supplements can lower triglyceride synthesis and reduce inflammation.

Action Steps:

• Consider high-quality fish oil supplements (always consult your healthcare provider first).
• Include fish or plant-based sources of omega-3s in your diet 2–3 times per week.

8. Add Garlic

Why it works:
Garlic not only reduces triglycerides but also helps lower cholesterol.

Action Steps:

• Incorporate fresh garlic into meals.
• Discuss garlic supplements with your healthcare provider for supervised use.

9. Consider Lipoic Acid

Why it works:
Lipoic acid helps the body clear triglycerides more efficiently after meals.

Action Steps:

• Lipoic acid is available as a dietary supplement—speak with your healthcare provider to determine if it's appropriate for you.

Bonus Lifestyle Tips:

• Lose excess weight: Even a 5–10% weight reduction can significantly lower triglycerides.
• Manage chronic conditions: Control diabetes, hypothyroidism, and kidney disease.
• Stop smoking: Quitting smoking helps reduce triglyceride levels and protects your heart.

At Natural Health Clinic, we understand that lowering triglycerides isn’t just about numbers—it’s about improving your overall well-being and vitality. Our holistic health experts can guide you with customized nutrition plans, lifestyle coaching, and natural therapies tailored to your unique needs.

👉 Ready to take control of your triglycerides naturally? Explore our services and schedule your consultation today.